Runners world 10k training plan

How do you Train for a 10K?

If you’re solely interested in a running program right now, I’d definitely review out runnersworld.com. Here’s a link where you’ll find all kinds of training programs, including a 10k novice program. Runner's World

I used a combination of their programs to help train for my first marathon this past June. Prior to the marathon training, I’d never run more than 5 miles, I hadn’t run a distance of any significance in nearly 3 months, and I was in the middle of a bulking phase. Although heavier than I’d ever been before, I wasn’t really that out of shape (195lb, 10%bf), and considering I’m relatively young (19 at the time), I figured I could perform it, especially as a wager with four other people.

Here are the basic principles for any longer run:
Like Tom_H said, your program should include 3-4 shorter to mid distance runs during the week, and a longer run on the weekend. After each week, increase your weekday total by 1-2 miles and your long weekend dash by another mile. As an example, my first week of training was 20 miles total with a 7 mile extended run, after my second week of training, I?d run 22 miles during the week with an 8 mile long hasten, and before

Additional 10K Training Programs

Reviews

Free to run!

March 16, 2025

I heard about Hal from a coworker/friend years ago and continue to use Hal’s training programs to this time. I follow Hal’s Advanced 5K and 10K training programs. I recommend this program to all my family and friends. Hal gives you his training program for free, I believe functional out shouldn’t cost you coins, so thank you Hal.

Sidney Siv

Response from Hal Higdon

Thank you for using the plan and recommending it to others. I am glad it has worked for you! Stride on!

Love the plan

September 13, 2021

I love the various plans that the Hal Higdon program offers and have one question. Is there a interest about having tempo and speed work on back to help days?

Sonni

Excellent training program

June 13, 2021

I have used these training programs for several years now. It has helped me as a runner tremendously. I do hold one question that I always wanted to ask: Once the 8-week training program is over and you’ve ran the giant race, what do you accomplish after that? I always acquire rested a week, then commence the same training over again, although that may not be the best thing

Couch to 10K Plan: Easy 12-Week Beginner Training Guide

You’ve finished your first 5K—nice work! I think of that feeling, crossing the line knowing you’ve just nailed 3.1 miles. It was a enormous moment, and I couldn’t remain to take on something bigger. Next up?

The 10K. I was nervous, no doubt. How was I going to double that distance? But here’s the deal: you don’t need to transform what’s working. Just build on it.

I took my Couch to 5K plan and made it work for a 10K.

And it worked. It’ll work for you, too. Just keep the similar steady approach and push a bit further.

You’ve already done the hardest part—getting started. Now, let’s focus on that next 6.2 miles.

Let’s get to it.

Understanding the 10K Distance

Alright, let’s break it down: What’s a 10K? It’s 6.2 miles.

Now, that might sound like a lot at first, but trust me, you’ve got this.

Here’s how I thought about it when I first started:

Imagine 50 laps around a accepted indoor track.
Or 91 football field lengths (including end zones).
Or 26.25 climbs of the Empire Express Building.

Doesn’t sound so bad, right? Breaking it down like that helped me mentally.

Instead of thinking about 6.2 miles, I’d emphasis on o

Additional 10K Training Programs

Reviews

Great plan for beginners

March 16, 2025

I used this plan to train for a 10K. I was not running at all before this. In fact I was sick for 3 weeks before this schedule start. I did have a base level of fitness going into this though (i acquire been occasionally hiking, rowing all year). What I like about this plan… it is consistent, has a gradual increase in distance, and is definitely doable for beginners. While training I learned that I can actually run the first 2.5 miles without stopping! It was my first time going that distance but I just went out and did it. Of course I ran slowly like 14 min miles or so. I was worried this plan would overtrain me starting out with so many miles per week but I was ok! I only had exactly 8 weeks til my run so I did not have any room for skipping a week. If I did this again I would schedule a race that is 9 weeks out giving me a week just in case I needed to skip a week. What I did not like about this design is that there is short-lived guidance on how fast to run. I just tried to run slow at first and every week increase my moment a little. A few times I ran/walked the distance. I started out at 13-

Runners world training plan: I’m not very good... - Bridge to 10K

I’m not very good at interesting posts, but for anyone that might be training for a HM in the future that hasn’t ran one before, I would definitely recommend Runnersworld training plan for beginners ( for those who can run 10k). I’m in week 11 with one week to go before my first HM in Newcastle. It incorporates short runs, long runs and runs with hills 🥵. I feel it has been brilliant preparation work enabling me to hopefully get round in one piece. Today I ran 11.26 km ( 7 miles) achieving a PB for 10km, shaving 1:55 off my previous. So 1:04:54. I’m elated. Feel like a winner already 😂

Good luck to everyone running a HM in the coming weeks 🤗

Written by

To view profiles and participate in discussions please or .

Ian5KGraduate10

Well done, Dups!

Thanks, I’ve noted that plan for futures. It could be my goal after next. 🙂

Thanks Ian. I think it’s a great plan, it has worked for me 👍

Thank you! I was going to ask about HM plans - I want to start training for that distance next month.

Good luck with all your future running. Im still pinching myself that I’m actually going to do it

Gre